Athlete Journal: Charles Staley, Entry 20 - Seeing Improvement

EDITOR'S NOTE: Ever wonder how a world-class coach actually trains? Wonder what it's like to train as a "mature athlete?" Welcome to the athlete journal of Charles Staley. A big believer in practicing what he preaches, Charles trains and competes just like his clients. Now, every Friday read what Charles has done this week in his workout sessions, and how he feels about it.

Wednesday, October 31, 2012, 10:30 AM

Bodyweight: 210.6 lbs

SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 95 lbs × 5

Set 5: 135 lbs × 5

Set 6: 185 lbs × 3

Set 7: 220 lbs × 3

Set 8: 250 lbs × 3

Set 9: 282.5 lbs × 4

Notes: Two days ago I got 8 reps on the bench press with the same percentage of 1RM. Things to take note of.

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 185 lbs × 3

Set 5: 225 lbs × 3

Set 6: 277.5 lbs × 3

Set 7: 317.5 lbs × 3

Set 8: 355 lbs × 10

Notes: My best effort for 10 reps is 367 - this felt very manageable today.

Thursday, November 1, 2012, 11:00 AM

Bodyweight: 209.8 lbs

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 120 lbs × 10

Set 4: 145 lbs × 10

Set 5: 170 lbs × 10

MILITARY PRESS

Set 1: 45 lbs × 10

Set 2: 65 lbs × 10

Set 3: 95 lbs × 8

Set 4: 95 lbs × 7

Set 5: 95 lbs × 6

Notes: Big improvement from last Thursday.

CHINS

Set 1: 209.8 lbs × 5

Set 2: 209.8 lbs × 5

Set 3: 234.8 lbs × 5

Set 4: 234.8 lbs × 5

Set 5: 234.8 lbs × 5

Notes: 25-pounds additional resistance.

Saturday, November 3, 2012, 10:30 AM

Bodyweight: 210.6 lbs

SWINGS

Set 1: 75 lbs × 10

Set 2: 100 lbs × 10

Set 3: 125 lbs × 7

Notes: Today’s exercises were done circuit style. Meant to hit 10 reps with 125, but lost my balance and had to bail.

BACK EXTENSIONS

Set 1: 210.6 lbs × 10

Set 2: 260.6 lbs × 10

Set 3: 282.5 lbs × 10

Notes: These are really pumping up my lumbar musculature.

BARBELL HIP THRUST

Set 1: 225 lbs × 10

Set 2: 275 lbs × 10

Set 3: 325 lbs × 10

Notes: 325 is the most I’ve ever done for 10, but it was still pretty easy.

GOBLET SQUAT

Set 1: 228.6 lbs × 10

Set 2: 242.6 lbs × 10

Set 3: 263 lbs × 10

Monday, November 5, 2012, 10:30 AM

Bodyweight: 209.6 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 140 lbs × 5

Set 4: 160 lbs × 5

Set 5: 185 lbs × 1

Set 6: 205 lbs × 1

Set 7: 225 lbs × 1

Set 8: 245 lbs × 1

Set 9: 182.5 lbs × 10

Notes: I’m modifying the standard 5/3/1 format here by working up to a “big” single and then backing down to my top set of 5 (or more).